SHANE'S TRAINING - Week of April 27, 2026
I’m trying some new things this week with my pressing and back work to see if it helps my shoulder. There is something about kettlebell and dumbbell cleans that really hits my back in a great way.
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SHANE'S TRAINING - Week of April 27, 2026
I’m trying some new things this week with my pressing and back work to see if it helps my shoulder. There is something about kettlebell and dumbbell cleans that really hits my back in a great way.
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DAY 1 |
DAY 2 |
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Leg Extensions w/BFR straps: x30,15,15,15 Pin Squat hole 6: 495 3x6 Super Deep Buffalo Bar Good morning: 205 2x6 Squat w/heels: 245 4x10 Power Snatch: 90x1,2,3, 120x3, 130x3, 140 4x3 Power Clean & Power Jerk: 155x2+1, 165x2+1, 175 4x2+1 |
KB Cleans: 30x10 per side, 50x10 per side, 70x3 per side, 88 3x1,2,3,4,5 per side DB Cleans: 40x5 per side, 60x5 per side, 80x3 per side, 100x2 per side, 120 3x3 per side Farmers carry: 130 x2, 150 x2, 170 x1 then callous tear Overhead Press: 177 1x3, 7x2 |
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DAY 3 |
DAY 4 |
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Single Arm BB Press - FAFO Close Grip Buffalo Bar Bench (maybe w/chains): 150 5xAMRAP Reverse Fly Machine: 5x20 Dips: 3-5x6-10 DB Reverse Fly : 5x20 Stretch Pushups Knee rehab stuff |
Maybe some o-lifts. Definitely more kettlebell stuff if my hand heals. Maybe some arms and sled Knee rehab stuff |
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DAY 5 |
DAY 6 |
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BFR Leg Ext Squats based on knee pain and warming up for deads maybe 210 or so for higher reps Deadlift from pin 1: up to 410x1, then 370 for 5x3 Pin squats: 495 for more total volume than day 1 Seated Leg Curls - 5x12 Deficit Deadlift: 5x10 Knee rehab stuff |
Close Grip Bench from pins/axle and chains: work up to 1 @9, then 85% for 5x3 Single Arm BB press: FAFO Weighted Stretch Push ups: 2-3x6-8 Reverse Fly: 3x15-20 Behind the neck press: 100 5x10 Dips Knee rehab stuff and sprints |
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I have a basement/garage gym, Dave's Dungeon. Absolutely no room, or need, for a huge permanent rack system so I did without, but deep down really wanted one. Then I saw the Agile and went for it. I'm the rare bird who follows directions and my first setup took maybe 15 minutes. I was immediately impressed by the ease of assembly, and the structural quality, especially knowing I'd never get anywhere near maxing out the weight limits. After the setup, I just unmatched the two heavy duty latches, folded the legs into each other and leaned the whole system against the garage wall. It took one minute to set back up and do a set of Zercher squats. This was an OMG! experience, a functional rack system and I can still use my garage. Saturday my lifting buds will get their introduction. If you are hesitating, just do it!
Hi David, thank you so much for sharing your fantastic experience! We're thrilled to hear the Verse® Agile Rack & Spotter Arm Bundle works so well for your garage gym and that you love how easy it is to set up and store. Enjoy your lifting sessions with your friends, and thanks again for your kind words!
If you’re currently looking for a home gym squat/bench rack, this is the ideal one to grab! It’s not the usual stationary one. The fact that you can fold it up compact and store it away to optimize space is the best feature of it! I highly recommend to anyone. This can also fit in your car and can be taken on the road to stay on track with your fitness goals! By far the best investment. Health is wealth
Hi Kenneth, thank you so much for your enthusiastic review! We're thrilled to hear you're loving the versatility and portability of the Verse® Agile Rack. Keep up the great work with your fitness goals!
Everything came packed and works great. Pro Tip: If you buy the lever arm set screws you will replace them with the orange screw knobs that come on agile track. It took me a second to figure out where they went.
I am glad I purchased the Portable Agile Rack. It's easy to set up and break down and doesn't take up too much space when folded. I like in an apartment and I don't have the room to keep a squat rack set up for having something like this is great for me. It's sturdy and I haven't had any issues with it thus far. I might make a video about it too lol.